Sometimes, finding the exercises that are right for you is challenging.
Fear not – I’ve found 11 different exercises that I think anybody should be able to do! In this article, I’m going to introduce you to these 11 simple and effective exercises.
I hope this gives you some ideas of exercises you can integrate into your routine and inspire some creativity of your own!
1. Jumping Jacks
Start with your feet and arms together. Jump and extend your arms and feet so you make a star. Jump back in and repeat. Repeat this 10 times
Step forward and dip down. Try to go down as far as possible. Repeat this with each leg 5.
Lay down flat on your stomach. Come up on the balls of your feet and your elbows. Try to keep your back straight as a board. Repeat this exercise in 3 sets of as long as you can last!
From a standing position, legs shoulder width apart, dip down as far as comfortable. Come back up. Repeat this 10 times.
5. Push Ups
Lay down flat on your stomach. With your hands to your side, push yourself up to a position where your arms are outstretched and only your hands and the balls of your feet are touching the floor. Keep your back straight. Lower yourself down to where your chest almost touches the floor and push yourself back up. Repeat this at least 10 times.
6. Arm Curls
Grab a couple free weights. You want them to be heavy enough that you feel the burn, but not so heavy that you can’t complete the exercise or are hurting yourself. From a standing position, place them at your sides, palms forward. Bend your elbows and raise them up, then lower them. Repeat this at least 10 times, in three sets.
Find a workout bench and put your back to it. Lower yourself into a position where your legs are out and you are resting your straight legs on your heels, with your outstretched arms holding you up. Lower yourself down to about a 90 degree angle and lift yourself back up. Repeat this at least 10 times.
8. Leg Lifts
Lay on your back, legs outstretch. Lift your legs up as high as you can and lower them back down. Repeat this at least 10 times.
9. Skull Crushes
With lower weight dumbbells, lay on your back on a bench. Outstretch your arms with your palms facing inwards. Lower the weights so they almost touch your skull. Extend them back out. Repeat this at least 10 times, in three sets.
Lay on your back, with your legs up and crossed. Bring your legs in and back up so your elbows meet them. Repeat this at least 10 times.
Here’s an extra one! Jogging is amazing for your overall health and you can do it anywhere. Try using intervals, by alternating jogging with short bursts of running. These exercises are easy, but effective! Start using them and you will burn fat and get into better shape!
Most Effective Way of Burning Fat – Jogging
When most people think about exercise, they think of jogging. It is perhaps the most common type of exercise out there.
There’s a reason for that: jogging is a great way to exercise that can be done outside of the gym! That means, like walking, jogging is something that you can integrate into your every-day routine.
For example, many people like to jog before work in the morning. It allows them to start their day on the right note by getting their exercise for the day out of the way.
Jogging works in a similar way to other cardiovascular exercises. When you jog, you increase your heart rate which means that your body has to burn more energy – a.k.a. calories. The longer you can sustain a high heart rate through jogging, the more calories you’re going to burn.
Not only will you burn more calories, you’ll also improve your overall health. After all, jogging has been shown to…
Release endorphins that make you feel calmer and happier
Improve overall muscle growth
Improves cardiovascular health (makes you heart healthier!)
The bottom line is that as long as you pair jogging with a healthy diet, you’ll feel better and have more energy throughout the day. The biggest objection most people have to jogging is that it’s not fun. Jogging is one of those things that’s an “acquired taste.” If you haven’t jogged much before, the first few times will be a little rough. It may feel like hard work!
Nevertheless, if you stick with it, you find yourself experiencing what people call a runner’s high. Those are the endorphins I mentioned earlier getting released into your system.
It’s an awesome feeling! Soon enough, jogging will become one of the highlights of your day. You will actually look forward to it! Every fitness buff I talk to highly recommends jogging on a regular basis. However, there are a couple of downsides to jogging. The biggest one is that it puts stress on your needs. If you have bad knees, then jogging probably isn’t right for you.
The best way to avoid creating knee problems is to avoid “overtraining.” That’s when you jog too much for too long. It’s important to GRADUALLY jog longer distances so that your knees have time to adjust. Don’t go from jogging half a mile one day to 4 miles the next.
In addition, if you do not stretch properly, then you might have problems with some of your tendons. Nevertheless, if you stay on top of these things, then you will minimize these risks. The best way to get started jogging is to find a place in your daily routine where it fits in.
Remember, the first couple of times are not going to be fun, so you want to make it a part of a larger routine so that you actually do it! That could mean jogging before work, jogging at the end of your weightlifting at the gym, or even jogging to run your errands. Better yet, jog WITH somebody so they hold you accountable.
Whatever approach you take, the important thing is to start. Find a place in your lifestyle you can squeeze jogging into and start doing so immediately!